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Folate Content of Some Common Foods. Dark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.The following table will show you which foods are sources of folate.ark green vegetables like broccoli and spinach and dried legumes such as chickpeas, beans and lentils are naturally good sources of folate. In Canada, folic acid is added to all white flour, enriched pasta and cornmeal products.
Women should consume 75 milligrams daily, while men need 90 milligrams of vitamin C each day. Good Source of Folate. You can count on getting a variety of B vitamins from mung bean and soybean sprouts, but they're especially good sources of folate. One cup of mung beans supplies 16 percent of your recommended dietary allowance.